Spoon

 “…Sometimes you just need a giant spoon of peanut butter.” (Healthy-Pananda.Tumblr.com)

The peanut butter you remember from your childhood has lots of competition these days from creamy spreads that are ground from a variety of nuts, seeds and other legumes. Peanuts have become one in many flavorful nut spread options that you can be purchased at your local grocery store.

Nut butter is a spread made from blending nuts with water until it forms a paste-like consistency. Nut-based spreads can be crunchy or creamy. You can use them in sweet and savory applications. Popular nut spreads are high in fiber, protein, fatty acids, vitamins, and minerals that can be beneficial to your health.

Not all nut butter spreads are equal nutritionally-speaking. Some of them are great while others are heavily processed, loaded with sugar, bad fats, or calories. Below are some of the more popular nut butters:

Almond Butter: Almond butter can be utilized in all the same ways peanut butter can: on your waffles, in your smoothies, spread on toast or in cookies and other baked goods. Two-thirds of its fat is in the nutritious monounsaturated form, and it has more calcium than your average peanut butter. Although it tends to be a bit pricier, look for raw almond butter that is free of any added ingredients. It’s the best almond butter you can buy.

Cashew Butter: Cashew butter is somewhat sweet in taste with a smooth texture. It’s lower in fat than other kinds of nut butter, and the majority of its fat is monounsaturated. It also provides a high amount of copper, which is essential for iron use in the body. Like all nut butters, look for cashew butter that only contains cashews and salt.

Coconut Butter: The coconut is technically a seed, a nut, and a fruit. When turned into coconut butter, its texture is grainier because of the way the coconut oil separates and rises to the top. Its tropical flavor tastes amazing in smoothies, on toast, and mixed into baked goods. When it comes to health benefits, coconuts are rich in fiber and provide a wide variety of essential nutrients.

Macadamia Nut Butter: Macadamia nut butter is a paste made from crushed macadamia nuts, sometimes flavored with a pinch of salt. When ground, the raw nuts release oils that bind the nut pieces together into a smooth butter. Roasting the macadamia nuts before blending adds another dimension to your homemade macadamia nut butter, deepening the flavor.

Peanut Butter: Peanut butter is likely the nut butter you’re most familiar with. Whether in a peanut butter and jelly sandwich or mixed into a batch of cookies, peanut butter has been a classic staple for many of us from childhood. Two tablespoons of peanut butter contain about seven grams of protein so it’s the perfect addition to give your morning toast a bit of extra nutrition.

When purchasing peanut butter, make sure to read the label (as many peanut butter brands have added sweeteners like sugar and corn syrup). If you’re looking for a more nutritious peanut butter with a high source of protein, opt for natural varieties that contain just raw or roasted peanuts and salt.

Pecan Butter: Pecan butter is a rich, spreadable nut butter that’s chock full of healthy fats and tastes like pecan pie. Pecan butter is an excellent source of fiber, magnesium, potassium, antioxidants, and vitamins A, B, and E. You can use pecan butter in breads, cookies, pies, or as a substitute for Tahini.

Pistachio Butter: It is lower in fat than many of the other nut butter varieties and is less oily in consistency. It has high levels of copper, which helps build strength in your bones and tissues while providing you with lasting energy. Search for this less-common nut butter in specialty stores or online.

Sunflower Seed Butter: Sunflower seeds can be processed into a smooth, spreadable alternative to peanut butter, which is another great nutrition choice for anyone with a tree nut allergy. Sunflower seeds are a good source of protein, fiber, zinc, iron, and are low in saturated fat. 

Sunflower butter contains almost four times as much vitamin E as peanut butter, and about twice as much iron, magnesium, phosphorus, and zinc. Sunflower butter also has a bit more sugar and fat than peanut butter.

Walnut Butter: Walnuts are known for having high omega-3 content. Omega-3 fats are good for the heart and have also shown to improve symptoms of arthritis. They contain more omega-3 fats than pecans (which have the second highest concentration). Keep in mind that walnut butter has to be stored in the fridge because of its high concentration of omega-3s. Its distinctive earthy flavor tastes great on a slice of toast or even straight from the jar. You can also combine it with your favorite almond or peanut butter for additional flavor.

Making your own nut butter is a simple way to add some new flavors and healthy fats to your diet:

Choose your nuts-You can make nut butter from various nuts, including almonds, peanuts, pecans, walnuts, and cashews. You can also combine a few different nuts to make a flavorful, multifaceted butter. For instance, combining hazelnuts, walnuts, and almonds can result in a tasty and unique tree nut butter that you can’t find in stores.

Prepare the nuts-You can use nuts in their raw form to make nut butter, but roasting or toasting your nuts first can lead to a more robust flavor. Check the specific temperatures required for different types of nuts, and roast until they are medium brown. If your nuts come in a shell or casing, peeling them before blending will also improve the flavor and texture. Some people also prefer to soak their nuts in water overnight to make them softer.

Blend the nuts-Place your prepared nuts in a food processor or high-speed blender, and blend with a few cups of water (the amount of water depends on how many servings you’re making). Blend to the consistency of your preference. You can create creamy nut butter by adding a tablespoon of oil to the mixture before blending. Add a pinch of sea salt to boost the flavor, or a tablespoon of maple syrup for a sweeter finished product.

“Spread love as thick as you would peanut butter.” (Get the Gloss) [i]

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[i] Adapted from:

·    "Nut Butter Guide: 12 Types of Nut Butter” by the MasterClass staff

·    "Types of Butter” by Bob’s Red Mill

·    "Your Guide to the Best Nut Butters and Other Creamy Spreads” by healthessentials